At one time, meditation was believed to have more in common with mysticism than science. But it has been an important part of life in Asia for centuries and has now become popular in the United States.

Transcendental meditation (TM), the most popular form of meditation in the United State, is derived from an ancient Indian technique. A mantra, a resonant sound or phrase, is repeated mentally or aloud to focus attention. One widely used TM mantra is the phrase Om mani padme hum. By concentrating on this phrase, the individual suppresses other thoughts. The individual also learns to associate a mantra with a special meaning, such as beauty, peace, or tranquility. Meditation groups that practice TM or other techniques meet on many campuses.

Mindfulness meditation (also called awareness meditation) is another popular form of meditation. By maintaining a floating state of consciousness, individuals can focus on whatever comes to mind-a sensation, a thought-at that particular moment (Carlson & others, 2001). One recent study found mindfulness meditation to be effective in decreasing mood disturbance and stress symptoms in cancer patients (Speca & others, 2000).

Would you like to feel what a state of meditation is like? You can probably reach that feeling state by following some simple instructions:

1. Find a quiet place to sit. Get a comfortable chair and sit quietly and upright in it. Let your chin rest comfortably on your chest, your arms in your lap. Close your eyes.
2. Pay attention to your breathing. Every time you inhale and every time you exhale, notice it and pay attention to the sensations of air flowing through your body, the feeling of your lungs filling and emptying.
3. After you have focused on several breaths, begin to repeat silently to yourself a single word every time you breathe out. The word you choose does not have to mean anything. You can make the word up, you could use the word one, or you could try a word that is associated with the emotion you want to produce, such as trust, love, patience, or happiness. Try several different words to see which one works for you. At first, you will find that thoughts are intruding and you are no longer attending to your breathing. Just return to your breathing and say the word each time you exhale.

After you have practiced this exercise for 10 to 15 minutes, twice a day, every day for 2 weeks, you will be ready for a shortened version. If you notice that you are experiencing stressful thoughts or circumstances, simply meditate on the spot for several minutes. If you are in public, you don't have to close your eyes; just fix your gaze on some nearby object, attend to your breathing and say your word silently every time you exhale.

1		A person who uses a mantra to focus attention is practicing ____________________.
			A)	transcendental meditation
			B)	problem-focused coping
			C)	mindful meditation
			D)	cognitive appraisal
2		A popular form of meditation that involves use of a mantra is meditation.
3		The type of meditation that involves maintaining a floating state of consciousness that encourages individuals to focus on whatever comes to mind at a particular moment is meditation.